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9 Ways To Prevent Burnout

9 Ways To Prevent Burnout


    You would think that avoiding burnout would simply be a matter of not crossing a threshold of fatigue.

    Burnout is not that simple.

    Burnout And Creativity

    Burnout is often work-related because we are increasingly expected to be not only highly creative but also highly productive – like creativity machines.

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    Robert Fritz, author of the bestseller, The Path of Least Resistance, writes that when we are creating there are two parts to the process:

    1. Stretch: which occurs when we work and expand ourselves in the work.
    2. Consolidation: which occurs when we take a step back afterward, rest and assimilate the results of the work.

    Both parts of the process are necessary and support each other. Our fast-paced economic system keeps many of us stuck in the stretch phase of creating. If you are stretching and not consolidating, you are headed for burnout.

    What Is Burnout?

    Burnout is not just an emotional problem. Merriam-Webster  defines burnout as:

    “Exhaustion of physical or emotional strength or motivation usually as a result of prolonged stress or frustration.”

    Burnout usually occurs for one of two reasons:

    1. Lack of rest or rejuvenation (overwork)
    2. Lack of motivation or reward

    Over the past 50 years rest has acquired a bad reputation. You can rest when you are dead is how the thinking goes.

    However, work and rest are two complementary sides of the same cycle and they enhance each other. We know this intuitively because we love getting a good night’s sleep after a day of positive and productive work and love going to work when we feel refreshed and on top of our game. When the cycle is working well we feel positive momentum; when not, we feel drained.

    Burnout can also occur when:

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    1. …the work we are doing work that doesn’t suit our skills or interests.
    2. …we know we are not interested in a particular job or task and force ourselves to do it too often.
    3. …our work environment is fear-based and highly political.
    4. …we have too many emergencies, both at work and at home.
    5. …we are sick or a family member is sick.

    When we are well we can withstand some turbulence in our lives. When rough spots last too long they start to debilitate us. Life is not meant to be a long emergency.

    Assessing Burnout Potential In Your Life

    To assess burnout potential in your life, evaluate each aspect of your life below on a scale of 1-10, with 1 being low in stress and burnout potential and 10 being extreme burnout potential.

    1. Consider your physical condition:
      1. You are strong and have physical reserves, you may have the ability to withstand long-term stressful situations.
      2. Your resilience is lower, you need to be careful about how much stress you tolerate and monitor yourself for physical burnout.
      3. You become fatigued easily.
      4. You are sick or get sick easily.
    2. Consider your work situation:
      1. Are you valued?
      2. Are you doing work you love?
      3. Do you have the skills you need to succeed?
      4. Do you work with people who are good for you?
      5. Is the organization well managed?
      6. Do you have to overwork too much?
      7. Are you compensated well? Are your benefits good?
    3. Consider your relationships:
      1. Start with your family. Is it a warm, loving and supportive family or are you generally frustrated by the unhappiness in your family?
      2. Do you have close supportive friends?
      3. Do you have a community you are a part of?
      4. Are you happy with your social life?
      5. Are your work relationships good?
    4. Consider the time of year:
      1. Are there certain times when you are more overloaded than others and at risk of burnout?
      2. Are there times when the people around you are overloaded and your responsibilities increase as a result?
    5. Consider the totality of your life:
      1. Do you have burnout in some or two area spilling over into others?
      2. Do you see the potential for burnout to develop in an area in the future?
      3. When you look at your burnout assessment how does it look to you? piece of cake? manageable? serious burnout potential?

    There are no right answers and no score to determine your burnout potential. Your assessment is a map of your current situation so that you can easily get a high level view of your current situation.

    With your assessment in hand, it might be useful to consider whether your burnout challenges are people challenges, time management challenges, or a need to develop skills. Sometimes we lack a skill set that could make our life easier, save time and reduce stress.

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    Steps To Prevent Burnout

    There are many things you can do to prevent burnout:

    1. Strengthen your body first. Improve your energy by getting a great night’s sleep, exercising, keeping hydrated and eating well. Detox your body since toxins can build up causing debility over time.
    2. Learn to meditate to relieve stress and help you with emotional balance. It works wonders.
    3. Make a list of all the areas you want to work on and set priorities for them.
    4. Research on the Internet about the issues you want to take on. Do not be afraid to tackle large issues like career choices and family problems.
    5. Do not be afraid to cut back on commitments that are too draining.  Your other commitments will benefit from your improved attention.
    6. Upgrade your skills to keep yourself marketable and functioning well.
    7. For the tasks you hate, you have several options: drop them if they are really unimportant, break them up into small bite size work units so that you only have to so it for a short time, delegate them, or trade your undesired task with someone else’s undesired task.
    8. Determine what is most important to you so that you increase your time spent on your high value activities and therefore increase your satisfaction.
    9. Treat burnout as a life-time concern that you can eliminate but taking good care of your life.

    Everyone’s life matters and everyone deserves to enjoy their life.  Accept the reality of change and plan to be resilient but also make sure you can say no.  You do not have to carry the world on your shoulders.

    When you are proactive, flexible, mindful about commitments and take excellent care of yourself you are doing what is necessary to beat burnout.  Good luck!

    (Photo credit: Burnt Match Between New Matchsticks via Shutterstock)

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    Last Updated on June 13, 2019

    5 Fixes For Common Sleep Issues All Couples Deal With

    5 Fixes For Common Sleep Issues All Couples Deal With

    Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

    You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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    1. Use a bigger mattress to sleep through movement

    It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

    Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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    2. Communicate about scheduling conflicts

    If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

    3. Don’t bring your technology to bed

    If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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    4. White noise and changing positions can silence snoring

    A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

    5. Use two blankets if one’s a blanket hog

    If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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    Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

    Featured photo credit: Becca Tapert via unsplash.com

    Reference

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